1, asparagus
Asparagus has the characteristics of low sugar, low fat and high fiber. Its dietary fiber, vitamins, flavonoids, rutin, nucleic acid and other components can not only reduce the level of blood cholesterol, but also regulate myocardial function and maintain vascular elasticity, which is very beneficial to maintaining cardiovascular health.
2. Oats
Oats are rich in omega -3 fatty acids, even potassium and folic acid, which have a positive effect on heart health. In addition, oats can also help lower some cholesterol in the blood, so it can help dredge blood vessels and help keep them open.
3. Spinach
Spinach is rich in folic acid, which can reduce the content of homocysteine in blood, thus leading to heart disease. In addition, spinach is rich in carotene and potassium, which can effectively maintain blood pressure balance and prevent heart disease.
4. tomatoes
Tomatoes are common vegetables and have obvious antioxidant effects. The vitamins and lycopene contained in it are effective antioxidants, which can usually help to remove free radicals in the body and promote heart health. Therefore, people who want to prevent heart disease can eat tomatoes properly at ordinary times, which can reduce the prevalence of stroke and heart disease, accelerate body circulation and maintain skin.
5. Walnut
Among the fats contained in walnuts, 7 1% is linoleic acid and 12% is linolenic acid. These unsaturated fatty acids can esterify and excrete cholesterol, prevent cholesterol from depositing on the inner wall of blood vessels, and help alleviate or prevent diseases such as atherosclerosis.
Many studies have confirmed that α -linolenic acid has a significant effect on reducing inflammation in vivo and preventing cardiovascular and cerebrovascular diseases.
Nutritionists suggest that 1 ~ 2gω-3 fatty acids can effectively prevent coronary heart disease, arteriosclerosis and myocardial infarction, and walnuts are one of the main sources of ω-3 fatty acids.
6.fish
Fish is one of the best sources of omega-3 fatty acids to maintain heart health. It helps to keep some fats in the blood within the normal range (such as triglycerides and cholesterol), thus reducing the risk of heart disease. Nicotinic acid in fish can increase the content of high density lipoprotein in the body. This lipoprotein is called "vascular scavenger", which can remove excessive cholesterol from blood and cells, thus protecting blood vessels.
7. Apple
Polyphenols and flavonoids contained in apples have a strong antioxidant effect, which can remove metabolic waste in the body in time and reduce the content of neutral fat in the blood, which is of great significance for preventing cardiovascular diseases.
In addition, apples are rich in pectin, which can combine with bile acids after entering the human body, absorb excess cholesterol and triglycerides in the body like a sponge, and excrete them, thus lowering cholesterol.
A small-scale study by Ohio State University shows that eating an apple a day for a month can significantly reduce the level of low-density lipoprotein cholesterol in the blood, which is very beneficial to reducing atherosclerosis and improving cardiovascular health.
8. beans
Studies have found that adding some beans to the daily diet can reduce the level of "bad" cholesterol by 25%, thus reducing the risk of heart disease. This is because beans contain an important nutrient-lecithin, which can reduce cholesterol in blood and prevent fat from depositing on blood vessel walls, thus softening blood vessels and lowering blood lipids.
In addition, beans also contain a lot of plant fiber, which can inhibit the absorption of cholesterol in the intestine, and can also combine with cholate in the intestine and excrete it, reducing the accumulation of cholate in the body, which is beneficial to the conversion of cholesterol into cholic acid and bile acid.
In addition, beans also contain more phytosterols, which can also lower cholesterol.
Therefore, eating beans regularly can help us lower our cholesterol levels, thus reducing the risk of cardiovascular diseases.
9.mushrooms
Many clinical studies have found that eating mushrooms can usually protect the heart. Eating mushrooms helps to improve the level of vitamin D in the body. Many ingredients in mushrooms can prevent atherosclerosis, help the human body regulate blood pressure and blood lipids, and enhance the immune system.
In addition to diet, doing these four points every day can also maintain the heart. Just try it.
1, laugh
Laughter can not only make us feel happy, but also greatly dilate blood vessels, thus enhancing blood flow and lowering blood pressure.
Step 2 keep exercising
Insist on doing some exercise suitable for your own intensity every day, which can improve the function of the heart and do some aerobic exercise, which can prevent myocardial ischemia and hypoxia.
Step 3 get enough sleep
You need to sleep for 7-8 hours every night. Studies have shown that too little or too much sleep will increase the risk of heart disease.
4. Inner peace
Bad mood will make the sympathetic nervous system of human body secrete a lot of stress hormones, which will make the heart beat faster and the arteries contract, leading to heartache, shortness of breath and shock. And induce heart disease.
Frequent anger, bad temper, great joy and great sorrow, and excessive emotion can all induce heart disease.
Therefore, we must pay attention to giving up our bad temper and strive to maintain a peaceful attitude.